Top 5 Heart Healthy Foods!

The heath of our heart is affected by so many things! Foods we eat, activity that we do or don't do, our stress levels, the quality of our sleep, our emotions etc. Here I   want to focus on the TOP 5 heart-healthy foods that you need to be including in your diet weekly (pending no known allergies of course!) plus 2 easy recipes! 

Did you know that your blood sugar level directly impacts your blood pressure? If you have high blood pressure, it is vitally important that you begin to shift towards a diet that will help you stabilize your blood sugar. I  have seen this in many of my clients who come to me with high blood pressure. When checking their labs, I can often see that they have also had a history high blood sugar. Not always, but many times this is the case. Learning how to reduce blood sugar with foods and other lifestyle changes will serve you best in caring for your heart:) 

Below are 5 of the best heart-healthy foods that support cardiovascular health by reducing inflammation by increasing antioxidants, lowering cholesterol, and improving blood pressure.

Let's talk antioxidants. That word gets thrown around a lot as we discuss wellness, but what does it really mean? Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals.

1. Fatty Fish (Salmon, Mackerel, Sardines, Tuna)
✔ Rich in omega-3 fatty acids, which reduce inflammation and lower triglycerides.
✔ Helps prevent plaque buildup in arteries.
Tip: Aim for 2 servings per week of wild-caught fish.

2. Leafy Greens (Spinach, Kale, Swiss Chard, Arugula)
✔ High in nitrates that help lower blood pressure.
✔ Packed with antioxidants, fiber, and vitamin K for heart health.
Tip: Add them to salads, smoothies, or stir-fries.

3. Berries (Blueberries, Strawberries, Blackberries, Raspberries)
✔ Rich in polyphenols & anthocyanins, which reduce oxidative stress.
✔ Helps lower LDL cholesterol and blood pressure.
Tip: Add to yogurt, oatmeal, or smoothies.
Tip: Add in Ningxia Red to your diet. It is an excellent whole-food source of nutrients that gives energy and strength to the body without harmful stimulates. It also has an amazing low glycemic index of 11 that does not spike blood sugar levels. 

One ounce of Ningxia Red has the antioxidant power of:

• 4 Pounds Carrots
• 2 Quarts Carrot Juice
• 8 Oranges
• 1 Pint Orange Juice
• 2 Pounds Beets
• 2 Cups Beet Juice
• 3Cups Raspberries
• 2 Cups Blueberries… combined!
• Grab your Ningxia here to get started using it daily! https://m.lfstps.com/4rc12/KSCu

4. Nuts (Walnuts, Almonds, Pistachios)
✔ Contain healthy fats, fiber, and plant sterols that lower bad cholesterol.
✔ Walnuts are especially high in omega-3s.
Tip: Stick to a small handful (1 oz) per day to avoid excess calories.

5. Olive Oil (Extra Virgin)
✔ High in monounsaturated fats that lower LDL cholesterol.
✔ Contains antioxidants that reduce inflammation.
Tip: Use extra virgin olive oil for salads, cooking, or drizzling over veggies.

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Two Easy Recipes with Heart Healthy Ingredients!

Super easy, modify to your liking! Add some extra berries to the dessert + to get an extra antioxidant boost, use dark chocolate. Download the free PDF here:

• Salmon: https://app.thatcleanlife.com/shares/4ed0495e-f388-43d6-a9d6-ef0e40485bd7
• Strawberries:https://app.thatcleanlife.com/shares/8e2ad5a2-dc16-4318-a957-2cf4808ee09f 

Enjoy! 

With Love, Grace, and Strength, Missy